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7 Best Exercises to Support Your Running Routine

Emma Mailer, a running expert, reveals the exercises she does to get her body ready for runs.

FACT CHECKED BY Christopher Roback
Emma_Mailer_em_fitx8
FACT CHECKED BY Christopher Roback

Running is a great workout, but there are exercises you can do to maximize the burn. Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running. In her many viral videos, she offers advice on how to maximize workouts that involve pounding the pavement and has amassed a large social media following because of it. In a recent TikTok she reveals the exercises she does when she isn’t running that help get her body ready for runs. “Here are a range of different gym exercises I do to help improve my running,” she says in the clip. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to explain each exercise in great detail.


Lunges

Emma_Mailer_em_fitx1em_fitx/TikTok

“Starting off strong, I always do lunges. This is a great exercise for balance and coordination,” Emma says in the clip. To do the exercise, step forward with your right leg and lower yourself down until each leg is about 90 degree angle at the knee, instructs Collingwood. “Raise back up and step back. Repeat 10-12 times on the right leg and repeat with the left leg forward.”

Hanging Leg Raises

Emma_Mailer_em_fitx2em_fitx/TikTok

“Next up, we have hanging leg raises, a great exercise for building core stability,” says Emma. Collingwood explains that to do the exercise, you should suspend yourself from a bar that is tall enough to have your legs off the ground. “Raise your knees engaging your core to a 90 degree angle toward your chest and lower legs back down to straight position. Repeat 10-12 times. To make it more difficult, do it with straight legs,” she says.

RELATED: 5 Walking Tips for Weight Loss From Camila Cabello’s Personal Trainer

Box Jumps

Emma_Mailer_em_fitx3em_fitx/TikTok

Next up, box jumps, which “helps build power and explosiveness through the legs,” says Emma.

To do the exercise, Collingwood recommends using a sturdy surface like a plyo box, bench, step, or chair about 12 to 24 inches high. “Stand with feet hip width apart about 6 inches in front of the box. Bend your knees and swing your arms up as you jump onto the box. Land with both feet at the same time completely on the box. Step down carefully and repeat 10 to 12 times,” she says.

Single Leg RDLs

Emma_Mailer_em_fitx4em_fitx/TikTok

“Next up, I always do single leg RDLs. This helps improve any muscular balances that you have,” says Emma. Start with the right leg pressed evenly on the floor. “Slightly bend the right knee while bending over and raising the left leg to parallel with the floor,” says Collingwood. “Keep your right arm pointing down toward the floor and lower with you to almost touching the floor while the left arm extends to the side to help with balance. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Renegade Row

Emma_Mailer_em_fitx5em_fitx/TikTok

Renegade Row “helps with balance stabilization,” says Emma. Get into plank position with a pair of dumbbells, “ideally hexagon shape so they don’t roll,” instructs Collingwood. “Place legs a bit wider than shoulder width. Tighten core and glutes. Slowly raise one arm leading with the elbow up to the torso maintaining a neutral spine without twisting or moving the feet. Slowly lower the weight down and repeat on the other side.” Repeat 10 to 12 times on each side.

Step Up

Emma_Mailer_em_fitx6em_fitx/TikTok

“Next up, we have step up to see the unilateral exercise, easily transferable over to running,” says Emma. “Use a sturdy surface, like a plyo box, bench, step, or chair about 12 to 24 inches high,” says Collingwood. “Step up with right foot onto the step surface making sure your entire foot is on the step. Bring your left foot up to meet the right foot or for more advanced raise the knee. Step back down to the beginning position with one foot at a time.” Repeat 10-12 times on each foot.

RELATED: 14 Nutrition Secrets for Peak Athletic Performance

Single Leg Hip Thrust

Emma_Mailer_em_fitx7em_fitx/TikTok

“Finishing off, I do single leg hip thrust,” says Emma. Start by lying flat on the ground or lying on the bench sideways “with only shoulders resting on the bench sitting on the ground in front of the bench,” instructs Collingwood. “Keep your right foot flat on the floor and bend your left leg at a 90 degree angle.” If you want to make it more difficult, she recommends keeping your leg straight in front of you. “Raise hips up until parallel with the floor while squeezing glute. Lower to the starting position. Repeat 10-12 times and switch legs.”

💪🔥Body Booster: Consider adding a few effective strength training exercises to your routine if you are a runner. It will help keep your body prepared for intense runs.

@em_fitx

Exercises i ALWAYS do to help improve my running…… #RunTok

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Running is a great workout, but there are exercises you can do to maximize the burn. Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running. In her many viral videos, she offers advice on how to maximize workouts that involve pounding the pavement and has amassed a large social media following because of it. In a recent TikTok she reveals the exercises she does when she isn’t running that help get her body ready for runs. “Here are a range of different gym exercises I do to help improve my running,” she says in the clip. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to explain each exercise in great detail.


Lunges

Emma_Mailer_em_fitx1em_fitx/TikTok

“Starting off strong, I always do lunges. This is a great exercise for balance and coordination,” Emma says in the clip. To do the exercise, step forward with your right leg and lower yourself down until each leg is about 90 degree angle at the knee, instructs Collingwood. “Raise back up and step back. Repeat 10-12 times on the right leg and repeat with the left leg forward.”

Hanging Leg Raises

Emma_Mailer_em_fitx2em_fitx/TikTok

“Next up, we have hanging leg raises, a great exercise for building core stability,” says Emma. Collingwood explains that to do the exercise, you should suspend yourself from a bar that is tall enough to have your legs off the ground. “Raise your knees engaging your core to a 90 degree angle toward your chest and lower legs back down to straight position. Repeat 10-12 times. To make it more difficult, do it with straight legs,” she says.

RELATED: 5 Walking Tips for Weight Loss From Camila Cabello’s Personal Trainer

Box Jumps

Emma_Mailer_em_fitx3em_fitx/TikTok

Next up, box jumps, which “helps build power and explosiveness through the legs,” says Emma.

To do the exercise, Collingwood recommends using a sturdy surface like a plyo box, bench, step, or chair about 12 to 24 inches high. “Stand with feet hip width apart about 6 inches in front of the box. Bend your knees and swing your arms up as you jump onto the box. Land with both feet at the same time completely on the box. Step down carefully and repeat 10 to 12 times,” she says.

Single Leg RDLs

Emma_Mailer_em_fitx4em_fitx/TikTok

“Next up, I always do single leg RDLs. This helps improve any muscular balances that you have,” says Emma. Start with the right leg pressed evenly on the floor. “Slightly bend the right knee while bending over and raising the left leg to parallel with the floor,” says Collingwood. “Keep your right arm pointing down toward the floor and lower with you to almost touching the floor while the left arm extends to the side to help with balance. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Renegade Row

Emma_Mailer_em_fitx5em_fitx/TikTok

Renegade Row “helps with balance stabilization,” says Emma. Get into plank position with a pair of dumbbells, “ideally hexagon shape so they don’t roll,” instructs Collingwood. “Place legs a bit wider than shoulder width. Tighten core and glutes. Slowly raise one arm leading with the elbow up to the torso maintaining a neutral spine without twisting or moving the feet. Slowly lower the weight down and repeat on the other side.” Repeat 10 to 12 times on each side.

Step Up

Emma_Mailer_em_fitx6em_fitx/TikTok

“Next up, we have step up to see the unilateral exercise, easily transferable over to running,” says Emma. “Use a sturdy surface, like a plyo box, bench, step, or chair about 12 to 24 inches high,” says Collingwood. “Step up with right foot onto the step surface making sure your entire foot is on the step. Bring your left foot up to meet the right foot or for more advanced raise the knee. Step back down to the beginning position with one foot at a time.” Repeat 10-12 times on each foot.

RELATED: 14 Nutrition Secrets for Peak Athletic Performance

Single Leg Hip Thrust

Emma_Mailer_em_fitx7em_fitx/TikTok

“Finishing off, I do single leg hip thrust,” says Emma. Start by lying flat on the ground or lying on the bench sideways “with only shoulders resting on the bench sitting on the ground in front of the bench,” instructs Collingwood. “Keep your right foot flat on the floor and bend your left leg at a 90 degree angle.” If you want to make it more difficult, she recommends keeping your leg straight in front of you. “Raise hips up until parallel with the floor while squeezing glute. Lower to the starting position. Repeat 10-12 times and switch legs.”

💪🔥Body Booster: Consider adding a few effective strength training exercises to your routine if you are a runner. It will help keep your body prepared for intense runs.

@em_fitx

Exercises i ALWAYS do to help improve my running…… #RunTok

Couple staying hydrated after workout
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FACT CHECKED BY Christopher Roback
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Dr. Casey Guthmiller, PT, DPT (@r4ucoaching) is a running coach and social media influencer who shares viral videos about how to maximize your workouts via running. In a recent video, he reveals the best way to get started with running if you are a beginner. “If I could start my running career over from scratch, here's exactly what I would do,” he says at the start of the clip.


Start By Walking

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“First, I'd walk. I'd just walk,” he says about how to get started in running. “As a society who spends a lot of time sitting at desks, expecting to go straight from this to running can often be too much too soon, and lead to injury, walking is an underrated precursor to running.”

RELATED:7 Best Snacks For Protein and Fiber, According to Dietitian

What Are the Health Benefits of Walking?

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Why should you walk? Brisk walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic . It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

Then, Add Strength Training

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Another way to prepare your body for running? Hit the gym. “Second, I would strength train just three to four exercises. Twice a week is enough. Get strong to run. Don't run to get strong,” he explains.

RELATED:Studies Show These are Proven Ways to Lose Visceral Fat

What Are the Benefits of Strength Training?

Man exercising with barbell. Male bodybuilder doing weight lifting workout at gym.Shutterstock

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Go On Run Walks

Silhouettes of a man running with a puppy on a leash on a sunset backgroundShutterstock

“Third, I'd add some running bouts to my walks, walking for a certain period of time, running for a certain period of time,” he says. “I'd gradually build this up until I could run for 15 minutes straight, 30 minutes straight, and 60 minutes straight. 80 to 90% of this running would be slow and easy.”

💪🔥Body Booster: If you want to start running, prep your body by walking and doing strength training.

@r4ucoaching

If I could start my running career over from scratch, these are 3 of the main steps I would take. Running & strength programs incorporating these 3 steps are just part of what’s included in the app for beginner runners, early-released this Friday (11/10). Your strong and healthy running foundation awaits! I hope to see you Friday!! -Casey #beginnerrunner #newrunner #howtostartrunning #runningtips #running

Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you running all wrong? Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running and regularly shares videos offering advice on how to make the most of your running workouts. In a few recent videos, she shared a few helpful tips, revealing that prior to finding her health strides, she only ran to “burn calories” and that her runs were “fueled by rice cakes and black coffee.” Here are her tips – and also what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, has to say about them.


Take Running Gels

Emma_Mailer_em_fitx14em_fitx/TikTok

“I take gels during my runs to make sure I have enough energy,” says Emma. What are running gels? According to Collingwood, they are a great way to get quick energy during runs or any endurance exercise lasting more than about an hour. “They are a concentrated source of carbs and have some electrolytes,” she explains.

“I always recommend drinking some water when you take the gel to prevent stomach upset. If you’ve never had one before, take just half the gel, fold it over and tuck it into a pocket and have the other half 20-30 minutes later.”

Once you get used to taking gels and you feel like you want the whole thing you can take it. “Depending on how long you will be running, most people take one gel per hour in addition to some sports drinks with more electrolytes,” she adds.

RELATED: Dana Linn Bailey Shares 3 Secret Tips That Will Transform Your Backside

Eat a Big Breakfast Before and After

Emma_Mailer_em_fitx13em_fitx/TikTok

“I always eat a big breakfast before and straight after my runs to help with recovery,” Emma continues. “Trying to eat a combo of carbs, fruit/veg and protein within 30 to 60 minutes after the run is ideal for quick replenishment into the muscles,” says Collingwood.

Don’t Neglect Strength Training

Emma_Mailer_em_fitx4em_fitx/TikTok

In another TikTok she reveals 3 mistakes to avoid if you are a new runner. The first? “Neglecting strength training.” Strength training helps “correct imbalances and weakness that can happen with running as well as helping with injury prevention by helping to stabilize the joints,” explains Collingwood.

Don’t Overdo It

Emma_Mailer_em_fitx8em_fitx/Instagram

The second mistake is “Doing too much too soon.” Collingwood agrees that if you “ramp up your mileage too quickly” you set yourself up for injury. “Try to increase mileage by only about 10 to 15 percent each week,” she says. “Give yourself at least one rest day and try to also do cross training instead of running every single day for your exercise.”

Related: This Is Exactly How to Lose Body Fat This Year

Make Sure to Eat Enough

Emma_Mailer_em_fitx11em_fitx/TikTok

And finally, the last mistake is under fueling. “Not getting enough calories throughout the day can leave your body at risk of fatigue and injury,” explains Collingwood. “Under fueling during long runs can definitely lead to running out of energy and not being able to complete the mileage, not to mention just feeling lousy and poor recovery.”

💪🔥Body Booster: Before going for a long run, make sure your body is fueled with everything it needs.

@em_fitx

its the mental glow up for me #edrec0very

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you have what it takes to run like you are in the military? Matt Choi (@mattchoi6) is an athlete, running coach, and social media influencer who regularly shares videos about how to get into shape via marathon running. In a recent TikTok video, he reveals the army’s running routine, which is grueling but effective, he says. “This is a running routine if you're in the Army. Good luck,” he says in the clip. We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian.


1. Day One: 30 Minute Jog

Matt ChoiTikTok/@mattchoi6

The routine starts off at a moderate pace. “Day one, we're starting with a 30-minute continuous jog,” he says, recommending finding some workout buddies. “Get some other soldiers to join you.”

2. Day 2: Sprints

Matt ChoiTikTok/@mattchoi6

The next day involves sprinting. “Day two, a hundred-meter striders, and you're resting for 60 seconds,” he continues.

3. Day 3: Four Mile Run

Matt ChoiTikTok/@mattchoi6

The third day, things get more intense. “Day three, four mile run without stopping,” he says.

4. Day 4: Burpees

Matt ChoiTikTok/@mattchoi6

The fourth day doesn’t involve any running. “Day four, we're switching it up a little bit. A hundred burpees. You could break this up into however many sets and reps,” he explains.

5. Dave 5: Two Mile Run

Matt ChoiTikTok/@mattchoi6

Back to running on day five, he recommends. “Grab a stopwatch two miles for time,” he says.

RELATED: Emily Skye Shows Off Her Defined Six-Pack and Shares Glutes Home Workout

6. RDN Says: This Isn’t a Beginner Workout

Matt ChoiTikTok/@mattchoi6

“This is a lot of running and exercise for a beginner,” says Collingwood. “If you are going from the couch, this is definitely too much too soon.” She recommends starting with a walk/run routine taking as many walk breaks as you need when you first begin. “I like the idea of mixing in some high-intensity faster intervals with rest in between, but again, be careful that you don’t injure yourself,” she adds. She also recommends warming up with at least a 5-minute light jog before you start sprinting and cooling down afterward to bring your heart rate back down and stretch afterward. “Burpees are an excellent exercise, but 100 burpees are really difficult. I would much rather see 10 different exercises using 10 reps of each rather than 100 of one exercise to prevent injury and burnout,” she notes.

💪🔥Body Booster: If you want to start running, make sure you ease into it. You don’t need to start by sprinting! And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year

@mattchoi6

Reply to @cisco.222 running routine if you’re in the army! #runners #army #runningtiktok #athletes #running

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to burn fat in the simplest and most efficient way possible? Dr. Anthony Balduzzi, NMD, founder of the Fit Mother Project, has a mission: To “help women over 40 achieve greater health and wellness, live longer, happier lives, and lead and inspire their families.” In one of his viral videos, he discusses the best fat-burning exercises. “They say you can't outexercise a bad diet! However, there are some exercises that burn fat better than others by boosting your metabolism,” he writes in the caption of the YouTube video. He also reveals “four action steps to create a simple plan to start losing body fat.”


There Are 3 Weighted Exercises, 3 Bodyweight Exercises, and 2 Types of Cardio Workouts

In the caption, he adds that his roundup of the best fat-burning exercises includes three exercises with weights, three bodyweight exercises, and two types of cardio workouts. “All of these exercises engage your lower body and core at the same time,” he says.

He starts out the video by explaining that “the best exercise to burn fat is a healthy diet.” Why? “You can't outexercise a bad diet. And if you're out there and you're looking to lose weight and improve your body composition, nutrition is the key,” he says.

He gives an example. “If you were to go to McDonald's and you got a medium fry and a small drink that's around 650 calories, and you could down that in two minutes,” he says. “To burn off 650 calories, you'd have to do an hour of hard running, like legit sprinting for an hour.”

1. Kettlebell or Dumbbell Swings

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The first key exercises to burn fat are kettlebell or dumbbell swings. “This is an exercise that you've probably seen before, but you may not be incorporating it to its full extent. What you're effectively doing is taking a kettlebell or a dumbbell with a wide stance and you're swinging the kettlebell through your legs, contracting your glutes, keeping your core very tight,” he says. She recommends doing 100 kettlebell swings by either getting “a very heavy kettlebell” and doing 10 sets of 10, resting for one to two minutes in between, or “you can get a light kettlebell and do higher rep work, like do five sets of 20.”

Why Kettlebell Swings Are Great

A bodybuilder in shape is swinging kettlebell while standing in a gym.Shutterstock

“The reason this exercise is so good for fat burning and boosting your metabolism is it pretty much involves your entire body, your core, your chest, your shoulders, all the big muscles of your legs,” he says. “If you were to do a 30-minute kettlebell workout, you'd burn around 600 calories.” More realistically, if you did a 10 to 15-minute workout, you would burn 200 to 250 calories. But more importantly, “it's about the metabolic boost that you get after the fact. And this is why kettlebell swings are so effective: they give you an amazing metabolic boost. 'cause you're not just doing cardio; you're activating your muscles and making metabolic changes,” he says.

2. Loaded Squats

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

Loaded squats are second on the list. “These could be barbell squats, traditional side holding dumbbell squats, or goblet squats where you hold a dumbbell or a kettlebell to your chest,” he says. “Specifically for fat loss, what I recommend with all these kinds of squats is you do higher rep squats. I'm talking about sets of about 15, maybe even up to 30 reps. So, just like the swings, I suggest that you try to get 100 reps in a workout. This could be a traditional 10 sets of 10 on a barbell squat, or you can get the dumbbell squats and do five sets of 20 or the goblet squats.” If you're doing full body training, “try to do 50 to 100 reps of the squats and then work your other major muscle groups. This will have a huge effect on your metabolism and eventually your muscle growth, which is key for fat loss.”

Why Loaded Squats Are Great

Female athlete doing squats holding a medicine ball standing on a rooftop. Woman doing workout using medicine ball with an agility ladder by her side on rooftop.Shutterstock

“Just like the kettlebell swings, the reason this is so effective for fat loss is you're evolving your core and the massive muscles in your legs,” Balduzzi maintains. “And when you're involving these nice muscles of your legs, you are burning a lot of calories.” You are also getting the metabolic boost after the workout, “and you're stimulating muscle growth,” he says. “When you have more muscle growth, your metabolism goes up at rest. So you're burning more calories every single day.”

3. Walking Lunges

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Walking lunges are next on his list. “You're gonna hold dumbbells or kettlebells at your side, and you're basically gonna set a one-minute timer and just do walking lunges where you're stepping forward, really focusing on your core, a nice upright posture, loading your glutes and springing forward,” he explains. “If you do a traditional leg day style split, you can include these as a finisher, a really good way to top things off. You don't need to use a lot of weight, although you can also get pretty heavy with these and make it a very phenomenal strength training exercise if your goal is to build more muscle and more strength,” he adds, recommending doing them for a full minute, resting for one, and then doing another set. “If you wanna be an absolute beast, work up to around three to five sets of this. You're absolutely gonna feel the burn.”

Why Walking Lunges Are Great

Fitness woman doing lunges exercises.Shutterstock

“The key that makes this a great fat-burning exercise is if you're doing this for one minute, you're gonna find it's tremendous cardio. Your grip is being taxed, your core is being taxed, you're starting to huff and puff, and this is gonna give you a phenomenal metabolic boost. And yes, you're burning a lot of calories, but again, you're also getting this afterburn effect where your metabolism is accelerated 'cause you're actually doing strength training,” he says. “What I love is this combines endurance and the cardio aspect with strength training.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

4. Burpees

Horizontal wide shot of sporty young man and woman exercising in morning in loft living room at homeShutterstock

Next up, “weight exercises that require no equipment whatsoever but are still phenomenal for fat burning,” he says, starting with burpees. He explains that burpees are a combo of a squat, pushup, and jump “in this nice continuous flow.” He recommends doing lots of reps reps. “If you're very out of shape and you're just starting out, then maybe try to do 10 to 15 burpees in a row. As you get more fit, the burpees can grow with you. Try to do up to 30 reps in a row, and for a whole workout, I dare you to try to do a hundred burpees. This is phenomenal. For example, if you only had 10 minutes to work out, doing as many burpees as you can do in 10 minutes would be an absolute killer workout for fat loss. And, of course, you can do this with a little bit of rest. Do a set, catch your breath, do a set, catch your breath.” Also, “the more explosive you are in that jump up, activating those fast twitch fibers to the legs is gonna make it even more effective. And on the way down, make sure you catch yourself with nice braced legs, so you're not slamming on your knees,” he says. “Make it a very fluid motion, and don't cheat that pushup. Catch yourself, really come down, press back up.”

Why Burpees Are Great

Why are burpees so great? “You're getting your cardiovascular system pumping, you're activating all these muscles in your body and it's pretty much hitting all the major muscle groups. It's a phenomenal exercise,” he says.

5. Dynamic Plank Variations

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

The second body weight fat-burning exercises are dynamic plank variations. “You get on the ground either with your arms down like this on elbows or up on all fours. You're contracting and drawing in your core. And ideally, if you know what you're doing, squeeze your glutes in your legs to create whole-body tension. Phenomenal exercise for core strength. But there are things we can do to get the planks to be a little more active. And specifically, that I absolutely love are mountain climbers, where you're in that really brace plank position, and then you're moving your legs like pistons back and forward, and you're basically getting hip flex and core movement all in one while you're increasing your cardiovascular capacity,” he explains. “So imagine if you're in this good plank position, you hold that for about 30 seconds, and then you do about 30 seconds of mountain climbers trying to count as many reps as you can. And then you go back to something like shoulder taps where you're in that plank, and you're taking one arm up and tapping the shoulders, and you did a little bit of a plank circuit.”

Why Dynamic Plank Variations Are Great

Portrait of a handsome man doing side plank at gymShutterstock

“So plank mountain climbers, shoulder taps, you are gonna be absolutely torched, and it's a phenomenal workout for your core and your upper body as you're bracing and your coordination, which makes it such a fun and engaging exercise,” he explains. “And with this, maybe you set a timer, maybe you set a one- or two-minute timer, and you go a little bit on the hold, then the mountain climbers, then the shoulder taps for about 10 reps. Absolutely killer. I mean, a standalone could be a phenomenal little high-intensity cardio workout with no weights.

So that's why I absolutely love this.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

6. Jumping Rope

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“The final body weight fat exercise that I absolutely love is jumping rope. Yes, classic skipping. A lot of us did it as kids, and then we forget how good it is,” he reveals. “What I recommend you try to do is get to the point where you're coordinated enough to get around a hundred skips in a row. When you get good at this, and you're very fluid, you're gonna find you get a nice burn in your shoulders and in your legs. And the cool thing about this is, again, you can incorporate it into any kind of exercise you do.” It makes a “phenomenal dynamic warmup before a lifting workout, whether you're doing upper body or lower body, you're getting some shoulder rotation, some knee work, and some core work,” he says.

“So do five to 10 minutes of skipping or as a finish to your workout, work on this. One key tip with skipping, in particular, is to try to breathe through your nose. Get really good at breathing through your nose, which actually increases oxygenation and nitric oxide production. It'll just help you feel so much better and improve your cardiovascular fitness while improving your metabolism.”

Why Jumping Rope Is Great

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“The reason it's so good is the same reason a lot of these other great exercises are good. It activates many of your muscle groups while giving you a cardiovascular effect. So, while you're jumping rope and you're bouncing, your calves are certainly activated. Your core is certainly activated, but so are your shoulders. You're doing a lot of this shoulder rotation, and you're creating more tension, and ideally, you're breathing through your nose,” he says.

Cardio Is Also Important for Fat Loss

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Next up, he discusses the best forms of cardio specifically for fat loss, explaining the importance of time efficiency. “It combines the best strength training exercises we've talked about and cardio into one. And I call that metabolic resistance training. The idea that we're doing swings into squats, into shoulder presses, into rows, and we're doing it in a circuit fashion,” he says. “What's good about that again is strength plus cardio. It's very time efficient, but there's also a benefit to doing straight-up cardio.”

7. Low-Intensity Steady State Cardio

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The first kind of cardio you need to know about is low-intensity steady-state cardio or LISS. “This is like jogging, riding a bike at a steady pace, going on a hike that's relatively flat. You're basically just outside elevating your heart rate and keeping it at a pretty constant pace. You're not going like balls to the wall crazy. You're just kind of doing it,” he says.

“Now the benefit of low-intensity steady state cardio is it's phenomenal for your heart, and it also re-releases some of these natural endorphins into kinesis that makes us feel amazing like the runner's high is because you're on this low-intensity steady state and the body gets into great flow, good for cardiovascular and it has fat burning benefits, especially if you're in a particular zone in your heart rate where you're not going so high that your body can't burn fat. You can burn a lot of fat straight up while you're doing that exercise. Yet the goal, again, is not necessarily just to burn calories during exercise. It's a metabolic investment.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

8. HIIT

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The other form is high-intensity interval training or HIIT. “This is when you're intentionally doing burst activity where you're going really hard and fast and then have a period of lower activity or complete rest, and then you're bursting again and rest,” he explains. He “highly” recommends incorporating HIIT into your workout “because although you do like a 10-minute workout, you might get a metabolic boost for an entire day. So think about the return on your investment.” If you do HIIT workouts a few times a week, “spaced out maybe only 90 minutes of total exercise,” you “get a massive metabolic boost after training.”

Tip 1: Nutrition Is Key

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He also shares a few crucial tips for fat loss. “Number one, nutrition is key. You can't outexercise a bad diet. So anything you do to improve your nutrition is gonna create that calorie deficit that ultimately leads to more fat loss,” he points out. One tip is to “standardize your first meal of the day,” he says. “Focus on that first period and get a healthy meal really early. Some great ideas are low carb, breakfast involving eggs or some meats or stuff like that.” Another is to intermittent fast, “and just basically skip that first meal entirely. This works really well for a lot of people because you're creating a calorie deficit in the morning and during the morning time. Your body also has high levels of natural fat-burning hormones. Things like cortisol and epinephrine actually have a catabolic effect on fat tissue. So allow those things to ride in the morning and have water, green tea, or coffee; one suggestion is to dial in your nutrition.”

Tip 2: Do MRT Workouts

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Number two, do MRT workouts “like the strength circuits that we've talked about here,” he says. This includes things like swings into squats, mountain climbers, and burpees. “Do that one to three times per week or a straight high-intensity interval training session,” he says, noting that he slots them into his schedule. “Schedule these one to three times a week, put them on your calendar like meetings. So you know you have discrete periods of high-intensity exercise that are gonna give you a really good metabolic boost. So no matter what happens on the other days, whether you get a chance to take a walk or do some other low-intensity steady state or do a strength training workout, at least you're getting this, and you have an elevated metabolism throughout the week. So, one to three times is plenty. In fact, we've had some program members who work out three times a week and have lost over a hundred pounds, really not doing anything crazy. So you can lose a lot of weight and burn a lot of fat if you have the structure and discipline.”

Tip 3: Add in the Weight Training

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His third tip is adding in weight training exercises. “Add in the swings, add in the squats, add in the lunges, and try many different variations,” he says. “I think that simple goal I gave you of trying to do 100 of these in every session could serve you really well. Experiment with the heavy versions of these as well as the light versions on your next workout. Do some swings. Set a target of 50 to 100. Try a couple of heavy sets and a couple of higher reps. And you're gonna get better with these in time, and they're gonna give you a great metabolic boost, and they can tack onto whatever workout program you're following.”

RELATED: Top 15 Weight Loss Myths Fact-Checked by Doctor

Tip 4: Do As Much LISS As You Enjoy

His final tip is to do as much LISS as you enjoy. For example, if you don’t enjoy running, find something else. “If you enjoy a particular kind of low-intensity, steady-state cardio, make it play for you. Make it fun. Hop on the bike if you like to bike, go hiking if you love to hike, and try to do this a couple of times per week,” he says. “I think it's a good goal to get around 120 minutes of just steady-state low-intensity cardio per week. That's what it says from the American Heart Association is positively associated with great heart health outcomes.”

He personally does a 30-minute walk in the morning. “Do not underestimate the power of walking. There's phenomenal research that shows that this decreases dramatically. Your risk for obesity and heart disease is, again, good for psychological and mood factors. So try to get a walk in every single day,” he explains.

Or, you can park your car farther away and walk, take a walk on your lunch break, or walk while talking on the phone. “Walking actually is burning fat at rest. And if you get good at walking and breathing through your nose, you're gonna have some amazing benefits to your nervous system. You're not gonna be nearly as stressed and wired in that ultimate state of being more relaxed, having better circulation and more activity is conducive to fat loss and overall well-being.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Merris Taylor | GLP-1 Weight Loss Dietitian
Copyright glp1.weightloss/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you think that Ozempic is a miracle drug? Losing weight on a GLP-1 is about more than just getting a jab. Merris Taylor is a GLP-1 Weight Loss Dietitian who lost 55 pounds, going from 206 to 151, on Ozempic. “GLP-1 medication is a fabulous tool for weight loss, but it isn’t enough by itself,” she writes. “You’ve got to pair your GLP-1 with habits that burn fat and build muscle to get the best results.” She then reveals the shifts she had to make to lose the maximum amount of weight on the drug.

Not Viewing Hunger as the Enemy

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The first major shift she had to make? “No longer seeing hunger as the enemy - it’s not,” she says. “It’s your friend keeping you alive. Side note, hunger means your metabolism is firing on all cylinders.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Hopping “On and Off” the Wagon

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The next shift? Giving up on being “on of off” the wagon. “Step off the wagon once and for all. This all or nothing mindset keeps you feeling like a failure and feeling stuck,” she says.

Making Peace with Food

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Shift three? Making peace with food. “Not seeing food as good or bad, and not removing every joy from your life for the sake of weight loss. But also being able to make sacrifices & balance where these foods fit in your weight loss regime,” she writes.

Not Being Obsessed with Fast Results

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The next shift is getting over your obsession with fast results. “What is so much more important than seeing fast results? Consistency and longevity in your new habits. Ps. fast doesn’t necessarily mean sustainable,” she writes.

RELATED:20 Possible Ozempic Side Effects

Not Letting the Scale Have a Hold on Your

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The last shift? No longer letting the scale have a hold on you. “This is about so much more than the number on the scale. This journey is about being able to travel where you want without your size restricting you, playing with your kids at the park for hours, improving your health numbers so you can be around longer and with more quality of life. The scale is just a measure of progress, but there are so many other ways to view progress,” she writes. “Once you get past these mental hang-ups, your GLP-1 weight loss journey is going to feel a lot smoother and way less ‘heavy’.”

In Another Post, She Tells Her Story

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In another Instagram post, she elaborates on her weight loss journey. “What’s harder than losing weight? Losing weight while feeling like you can’t trust yourself around food,” she writes. “For years I thought I just needed more willpower. More tracking. More restriction. Then I started GLP-1 and thought the medication would be my magic solution.”

These Were Game Changers

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She goes onto reveal “what actually changed the game” was three things. The first? “Finding my sweet spot with dosing (spoiler: lower dose was better for me)” she said. “Learning to eat intentionally without obsessive tracking,” is number two. And third? “Building trust around food instead of feeling like I’m in a constant fight with it.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Transformation Didn’t Happen Overnight

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“This transformation didn’t happen overnight. It took a year to lose 55 pounds, but for the first time in my life, it felt sustainable,” she said. “No more: Living in MyFitnessPal, pushing to higher doses when weight loss slowed, wondering if I was ‘broken,’ fighting my body every step of the way.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lillie Kane
Copyright Lillie Kane/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with low energy, mood swings, or constant hunger? Your fat intake might be the missing piece. Understanding the right types and amounts of dietary fat can transform your health journey from frustrating to fulfilling. In this guide, certified nutrition health coach and metabolism specialistLillie Kane, who has helped thousands optimize their nutrition through her popular YouTube channel, shares essential insights about dietary fats and how to optimize them for better health.

Why Your Body Needs Good Fats

"Our bodies are made up of cells, and our cells are made up of fat," Lillie explains in her post. "If we consume poor quality fats, our cells reflect this and it impacts our health negatively." She emphasizes avoiding man-made, refined fats and laboratory-processed oils, which have been linked to cell damage and heart disease.

Best Sources of Healthy Fats

Lillie recommends focusing on real, whole-food sources of fat: "Eggs, steak, milk, yogurt, butter, ghee, tallow, coconuts, olives, and avocados are excellent sources." For those who tolerate nuts, she suggests macadamia, walnuts, and pistachios. Fatty fish like salmon, sardines, and mackerel provide valuable omega-3s and heart-healthy fats. Next, she explains the significant symptoms of your body's needing more fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Low Energy

"Having low energy" is a primary indicator of insufficient fat intake, Lillie warns. Since fats fuel our bodies, inadequate amounts can leave you feeling drained.

Hormonal Imbalances

"For women, having irregular menstrual cycles or even really painful period cramps" are common signs, says Lillie. "For men, this can include low testosterone and libido."

Mental Fog

"If someone's having a hard time focusing or even memory issues, this could be a sign they're low in fat," Lillie explains. The brain requires adequate fat for optimal function.

Dry Eyes

"Fat can help with lubrication," Lillie notes, making dry eyes a clear indicator of potential fat deficiency.

Constipation

According to Lillie, "dietary fat can help move our bowels through our digestive tract," making constipation a common sign of insufficient fat intake.

Persistent Hunger

Lillie identifies "persistent hunger" as a key sign of low fat intake, as fats play a crucial role in satiety.

Temperature Regulation Issue

"If someone's feeling cold all the time and they just can't seem to get warm, this could be a sign someone's low in fat," Lillie shares.

Emotional Imbalances

"Having emotional imbalances or irritability" indicates potential fat deficiency, as Lillie explains that "fats can help us balance our overall hormones and mood."

Understanding Macronutrient Basics

"Think of protein as the structure of a car, while fats and carbs are the gasoline," Lillie explains. Protein builds the body's components, while fats and carbohydrates provide energy. Fat plays a crucial role in brain function and hormone regulation.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

The Fat Formula: Finding Your Perfect Balance

Lillie's approach starts with protein: "Begin with one gram of protein per pound of ideal body weight." From there, she recommends balancing fats and carbs to equal or exceed your protein intake in grams.RELATED:20 Superfoods for People Over 50

How Much Fat Do You Really Need?

"Most people should aim for at least 100 grams of fat daily," Lillie advises. The exact amount varies based on individual needs and symptoms. Those experiencing mood issues, menstrual irregularities, or concentration problems might benefit from increasing fat intake.

Practical Tips for Fat Implementation

For optimal fat incorporation, Lillie suggests tracking food intake for one week to understand patterns. High-protein, low-fat foods like chicken breast or shrimp need additional fat sources. She recommends using vegetables as fat vehicles, cooking them in healthy fats like bacon fat or ghee.

Personalizing Your Fat Intake

As an example, Lillie shares her personal metrics: "At 5'2" and 115 pounds, I consume 130-140 grams of protein, 130-140 grams of fat, and 80-100 grams of carbs daily." She emphasizes that these numbers should be adjusted based on individual goals and responses.Remember, optimizing your fat intake isn't about following rigid rules but finding what works best for your body. Pay attention to how you feel and adjust accordingly. Your perfect balance of fats might be different from someone else's, and that's perfectly normal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

AnnMarie Lawrence annmarielawrence_
Copyright annmarielawrence_/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to tone up, but can’t seem to achieve the desired definition? You might be making a common mistake, even if you think you are doing everything right. AnnMarie Lawrence is an IFBB pro and fitness coach who helps “busy working moms lose weight WITHOUT spending hours in the gym or kitchen,” she writes in her Instagram bio. In a recent post she gets real about fat loss, revealing some of the top faux pas people make while trying to get into shape. “5 mistakes you’re making if you’re not getting toned even if you’re working out and eating high protein,” she says, also offering tips on “what to do instead.”

You Aren’t Progressive Overloading

The first mistake preventing you from toning up? “You’re NOT progressively overloading,” she says. “Start tracking your weights and reps—aim to lift heavier or do more reps each week.”

RELATED: This Is Exactly How to Lose Body Fat This Year

You Aren’t Eating the Right Amount

Mistake number two is, you’re eating “too much or too little,” she says. “Dial in your nutrition. I am happy you’re eating protein BUT we also need to focus on your caloric intake. Tracking both macros and calories will help give you the data you need to guarantee your success.”

You Aren’t Consistent

Mistake three? “You’re NOT consistent,” she writes. “Show up regularly—consistency beats perfection every time. IF you aren’t training or eating accordingly MOST of the time, you will get sub par results and tend to end up frustrated.”

You Aren’t Getting Enough Rest

You might also be sweating too much. “You’re not getting enough rest for recovery,” is mistake number four. “Prioritize 6–9 hours of quality sleep and schedule rest days. Sometimes we tend to over do it especially when we first start a health and fitness journey. But remember muscles rebuild during rest!” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

You’re Doing Too Much Cardio

And the final mistake you might be making? “You’re doing too much cardio,” she says. “Focus on strength training and balance it with moderate cardio! Over doing it with HIIT classes and focusing on calories burned will hurt more then help! The focus in your workouts should be increasing strength and endurance! The nutrition is where we dial in the fat loss!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.